How Much Sugar Is in Oatmeal?
Plain cooked oatmeal has about 1 g of sugar per bowl — but flavoured instant packets can add 12 g or more.
in 1 cup cooked, plain (234 g) · about 0.2 teaspoons
- Per serving
- 1 g
- Per 100 g
- 0.5 g
- Type
- Natural sugar
- In teaspoons
- ≈ 0.2 tsp
An easy fit for a low-sugar day.
Plain rolled or steel-cut oatmeal has almost no sugar — about 1 g per cooked cup — plus 4 g of fibre that keeps you full for hours. It's a genuinely excellent low-sugar breakfast.
The problem is flavoured instant packets — 'maple & brown sugar', 'apples & cinnamon' — which add 12 g of sugar or more per sachet. Start with plain oats and sweeten with fruit or cinnamon and you get all the benefit with none of the added sugar.
How oatmeal compares
Out of 205 everyday foods and drinks we track, oatmeal ranks #182 for sugar per serving — more than 11% of them.
- Salsa1.5g
- White bread1.4g
- Oatmeal (this page)1g
- Wine1g
- Flour tortilla1g
Bars show sugar per serving. Tap any food to see its full breakdown.
Lower-sugar swaps
- Use plain oats and top with berries or a chopped date
- Add cinnamon and a spoon of peanut butter instead of a sugar sachet
Frequently asked questions
- Is instant oatmeal high in sugar?
- Flavoured instant packets often are — 12 g or more per sachet. Plain oats have about 1 g; the sugar comes from what's added.
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Sugar values from USDA FoodData Central; actual amounts vary by brand, ripeness, and recipe. Last updated 2026-07-21.